Warm-up:
Shoulder mobility
Calve roll out
Hamstring roll out
5 min AMRAP
10 Jumps squats
5 Push ups
5 Pull ups
10 Sit ups
Focus:
EMOM 16
1: 30 sec Headstand
2: 20 sec DU/SU
3: 40 sec Front scale L/R 20 sec
4: 40 sec Back scale L/R 20 sec
DU drill review
WOD:
9 Min Amrap
100 Foot HS Walk
100 DU
Finisher:
50 Penguins
25 Hip Extensions
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